Vegetarian foods high in Manganese

Grains and legumes top this ranking because manganese accumulates in plant seeds as they develop. Whole grains retain it in the bran and germ; refined grains lose most of it during milling. Tea leaves also concentrate manganese, which is why a cup can contain a meaningful share of the 2.3 mg Daily Value.

Manganese works in your bones, blood clotting, and the chemical reactions that turn food into energy. Most people get enough from ordinary meals, so a ranking by concentration tells you where it lives in food rather than where you should focus your diet. Absorption varies widely between individuals and drops when you also consume iron or calcium from the same meal.

FDA daily value: 2.3 mg

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Showing 3001–3050 of 7,088 foods

#	Food	Category	Per 100 g	% DV	Source
3001	Peas, mature seeds, sprouted, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.33 mg	14%	USDA_SR
3002	Peas, mature seeds, sprouted, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.33 mg	14%	USDA_SR
3003	Broccoli, frozen, spears, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.33 mg	14%	USDA_SR
3004	Broccoli, frozen, spears, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.33 mg	14%	USDA_SR
3005	Durian, raw or frozen	Fruits and Fruit Juices	0.33 mg	14%	USDA_SR
3006	Durian, raw or frozen	Fruits and fruit juices	0.33 mg	14%	CNF
3007	Broccoli, frozen, spears, boiled, drained, with salt	Vegetables and Vegetable Products	0.33 mg	14%	CNF
3008	Peas, mature seeds, sprouted, boiled, drained	Vegetables and Vegetable Products	0.33 mg	14%	CNF
3009	Broccoli, frozen, spears, boiled, drained	Vegetables and Vegetable Products	0.33 mg	14%	CNF
3010	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Baked Products	0.32 mg	14%	USDA_SR
3011	DOMINO'S 14" Cheese Pizza, Classic Hand-Tossed Crust	Fast Foods	0.32 mg	14%	USDA_SR
3012	PIZZA HUT 12" Super Supreme Pizza, Hand-Tossed Crust	Fast Foods	0.32 mg	14%	USDA_SR
3013	Cookie, shortbread, plain, homemade	Baked Products	0.32 mg	14%	CNF
3014	Toaster pastry, fruit (apple, blueberry, cherry, strawberry)	Baked Products	0.32 mg	14%	CNF
3015	Beans, snap, yellow, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.32 mg	14%	USDA_SR
3016	Beans, snap, yellow, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.32 mg	14%	USDA_SR
3017	Beans, snap, yellow, frozen, boiled, with salt	Vegetables and Vegetable Products	0.32 mg	14%	CNF
3018	Cookies, fudge, cake-type (includes trolley cakes)	Baked Products	0.32 mg	14%	USDA_SR
3019	Pasta, cooked, unenriched, with added salt	Cereal Grains and Pasta	0.32 mg	14%	USDA_SR
3020	Pasta, cooked, enriched, with added salt	Cereal Grains and Pasta	0.32 mg	14%	USDA_SR
3021	Pasta, cooked, enriched, without added salt	Cereal Grains and Pasta	0.32 mg	14%	USDA_SR
3022	Pasta, cooked, unenriched, without added salt	Cereal Grains and Pasta	0.32 mg	14%	USDA_SR
3023	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Baked Products	0.32 mg	14%	USDA_SR
3024	Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry)	Baked Products	0.32 mg	14%	CNF
3025	Pasta, macaroni (elbow), unenriched, cooked	Cereals, Grains and Pasta	0.32 mg	14%	CNF
3026	Pasta, macaroni (elbow), enriched, cooked	Cereals, Grains and Pasta	0.32 mg	14%	CNF
3027	Pasta, spaghetti, unenriched, cooked, salted	Cereals, Grains and Pasta	0.32 mg	14%	CNF
3028	Pasta, spaghetti, unenriched, cooked	Cereals, Grains and Pasta	0.32 mg	14%	CNF
3029	Pasta, spaghetti, enriched, cooked, salted	Cereals, Grains and Pasta	0.32 mg	14%	CNF
3030	Pasta, spaghetti, enriched, cooked	Cereals, Grains and Pasta	0.32 mg	14%	CNF
3031	Cookie, fudge, cake-type	Baked Products	0.32 mg	14%	CNF
3032	LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust	Fast Foods	0.32 mg	14%	USDA_SR
3033	Arugula, raw	Vegetables and Vegetable Products	0.32 mg	14%	USDA_SR
3034	Arugula, raw	Vegetables and Vegetable Products	0.32 mg	14%	CNF
3035	Broadbeans, immature seeds, raw	Vegetables and Vegetable Products	0.32 mg	14%	USDA_SR
3036	Beets, boiled, drained, with salt	Vegetables and Vegetable Products	0.32 mg	14%	CNF
3037	Broadbeans (fava beans), fresh, raw	Vegetables and Vegetable Products	0.32 mg	14%	CNF
3038	Alcoholic beverage, pina colada, canned	Beverages	0.32 mg	14%	USDA_SR
3039	Beans, pinto, mature seeds, canned, solids and liquids, low sodium	Legumes and Legume Products	0.32 mg	14%	USDA_SR
3040	Beans, pinto, mature seeds, canned, solids and liquids	Legumes and Legume Products	0.32 mg	14%	USDA_SR
3041	Beans, kidney, california red, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	0.32 mg	14%	USDA_SR
3042	Beans, kidney, california red, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	0.32 mg	14%	USDA_SR
3043	Beans, pinto, canned, solids and liquid, reduced sodium	Legumes and Legume Products	0.32 mg	14%	CNF
3044	Beans, kidney, light red, boiled, salted	Legumes and Legume Products	0.32 mg	14%	CNF
3045	Beans, pinto, canned, solids and liquid	Legumes and Legume Products	0.32 mg	14%	CNF
3046	Beans, kidney, light red, boiled	Legumes and Legume Products	0.32 mg	14%	CNF
3047	Noodles, egg, spinach, enriched, cooked	Cereal Grains and Pasta	0.32 mg	14%	USDA_SR
3048	Pasta, egg noodles, spinach, enriched, cooked	Cereals, Grains and Pasta	0.32 mg	14%	CNF
3049	Beans, pinto, canned, sodium added, drained and rinsed	Legumes and Legume Products	0.32 mg	14%	USDA_FF
3050	Fast foods, cheeseburger; single, regular patty; plain	Fast Foods	0.32 mg	14%	USDA_SR

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Vegetarian foods high in Manganese

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